Ask most people in a gym how much exercise is considered ideal for weight loss, and you are likely to hear some variation of "30 minutes a day, three to five days a week." This exercise prescription has become so ingrained in the public psyche that it is considered almost irrefutable. In recent years, the American College of Sports Medicine has published dramatic findings that have upset the apple cart of the scientific understanding of clinically significant fat loss. At a time when more than 66 percent of Americans are either overweight or obese, this information may have a major impact on the nation's future health.

150 Minutes Insufficient

The results of a study published in ACSM's journal, "Medicine & Science in Sports & Exercise," have demonstrated that 30 minutes of exercise, five days a week, is not enough for long-term, significant weight loss in overweight individuals. It states that the effective amount is 250 to 300 minutes of fat-burning exercise weekly. That is substantially more activity than most people believe they should perform to lose weight. In addition, the study states that a review of the results of other studies since 1999 provides further credibility to the newer findings on the correlation between higher levels of exercise and better fat loss.

Weight Maintenance

If you are already a healthy weight and simply wish to stay fit, the standard advice of 30 minutes a day, five days a week may be enough. According to the research by the American College of Sports Medicine, 150 to 250 minutes of weekly cardio may help non-obese persons to avoid gaining weight, and thus maintain a healthy weight. However, if major weight loss is a goal, this amount of exercise will result in only "modest" losses.

More Activity Required

To experience major fat loss and avoid regaining the weight over time, new research states that greater than 250 minutes a week of exercise is necessary. Study subjects showed "significant" weight loss at this level of activity. This suggests that 250 minutes weekly is the new minimum for effective cardio exercise in order to see dramatic results. This may help to explain why some overweight individuals become discouraged when the previous prescriptions of 30 minutes a day, three to five times a week, fail to yield visible and permanent weight loss for them.

Making It Manageable

These increased fitness recommendations may seem daunting, but can be managed with some effort. By incorporating two daily cardio sessions of 25 to 30 minutes each, five days weekly, you'll accumulate 250 to 300 minutes of cardio every week. The ACSM notes that strength training is recommended as part of a complete fitness regimen because it increases lean muscle tissue, resulting in a better muscle-to-fat ratio in the body -- although it doesn't lead to marked fat loss. Strength training should remain part of your fitness program because it reduces some health risks such as heart disease, hypertension and stroke.

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About the Author

Genae Valecia Hinesman, former banking executive, entrepreneur and fashion model, began writing professionally in 2002. She is a Cum Laude graduate of the University of Southern California where she studied business, finance and exercise physiology. Her articles featured in Living Healthy: 360, Life 123, the American Chronicle and Yahoo Voices.